How to Lose Weight Fast (2023) – Easy Way
You want to Lose Weight pounds now. And you want to do it safely. But how?
First, keep in mind that many experts say it’s best to lose weight slowly. It is more likely to stay away from it. If you shed pounds too quickly, you’ll lose muscle, bone and water instead of fat, says the Academy of Nutrition and Dietetics.
Academy advice: Aim to lose 1-2 pounds per week, and avoid diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can sustain over time.
For faster results, you’ll need to work with a doctor to make sure you stay healthy and get the nutrients you need.
Make a Plan For Lose Weight
You’ve probably heard the saying, “calories in, calories out”; As such, you need to burn more calories than you consume.
But it’s not that simple, as many can tell you from experience.
Your metabolism — how well your body converts calories into fuel — is also important. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and this can cause you to become deficient in certain nutrients.
There are many ways you can do this, without cutting too many calories. You can:
Cut back into sections.
Figure out how many calories you get in a typical day, and cut back a little.
Read food labels to find out how many calories are in each serving.
Drink more water, so you don’t feel so hungry.
Whichever method you use, you’ll need to choose good foods like vegetables, fruits, whole grains, and lean protein to maintain good nutrition. It’s a good idea to work with a dietitian, so you create a plan that meets these needs.
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Get Accountability and Support
Many apps can help you track your food intake. Since you always have your smartphone with you, you can use it to keep up with your plans. Or keep a pen-and-paper food journal of what you eat and when you eat it.
You’ll also want to keep people around who help keep you motivated and cheer you up. So ask your family and friends to support your weight loss efforts.
You may also want to join a weight loss group where you can talk about how it’s going with people who are related. Or talk to someone you know who has lost weight in a healthy way. Their enthusiasm is “contagious”, in a good way!
Find Out What Drives You to Eat Lose Weight
At the most basic level, food is fuel. It gives you energy to work. But very few people eat just for that reason. This happens in every social gathering. And that’s where many of us turn when we’re having a rough day.
You’ll need to know what you want to eat when you’re not hungry, and plan for those moments.
The first step is to figure out what your motivations are. Is it stress, anger, anxiety, or depression in a particular area of your life? Or is food your primary reward when something good happens?
Then, try to notice when these feelings come up, and plan to do something else instead of eating. Can you take a walk? Text a friend?
Finally, reward yourself for making a different choice. Don’t just use food as a reward.
Reset what and when you eat.
You don’t have to be vegan, gluten-free, or cut out of a particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with long-term.
But it makes sense to reduce, or eliminate, empty calories.
Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened beverages and other foods — not the sugars that naturally occur in fruit, for example. Sweet foods are often high in calories but low in nutrients. Aim to spend less than 10% of your daily calories on added sugars.
Be selective about carbohydrates. You can decide which ones you eat, and how much. Look for those that have a lower glycemic index (for example, asparagus has a lower glycemic index than potatoes) or have fewer carbohydrates per serving than others. Whole grains are a better choice than processed foods, as processing removes important nutrients such as fiber, iron and B vitamins. They can be added again, such as in “enriched” bread.
Add protein. It’s satisfying and will help you maintain your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meats, poultry, fish, and milk.
Most Americans get enough protein but may choose to get it from lean sources, so you may already have enough in your diet. Your exact protein needs depend on your age, gender, and how active you are.
Make friends with good fats. A small amount of fat can help fill you up and make you feel less like you’re on a diet. Better choices are those in fish, nuts and seeds, and olive oil. They contain unsaturated fats – especially polyunsaturated or monounsaturated fats.
Fill up on fiber. You can get it from vegetables, whole grains, fruits — any plant food has fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils and lima beans. Raspberries are the top fruit.
Eat more often. If you eat 5-6 times a day, it can suppress hunger. You can divide your calories evenly among all of these small meals, or make some larger than others. You’ll need to plan portions so you don’t eat more than you bargained for.
What about meal replacements? These products will control your calories. They are simple and take the guesswork out of dieting.
Again, though, you’ll need to change your eating habits to keep the weight off if you skip meal replacements.
Watch your drinks. An easy way to lose weight fast is to cut down on liquid calories like soda, juice, and alcohol. Replace them with zero-calorie drinks such as lemon water, unsweetened tea or black coffee.
Diet drinks will save you calories compared to sugary drinks. But if you reach for a cookie or other treat afterward because you’re still hungry or think you’ve saved enough calories for it, the plan fails.
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Should you fast Lose Weight ?
You might think that fasting is a quick way to shed pounds. But it’s best to create a meal plan that you can stick to over time and fit into your lifestyle.
More research is needed to determine whether fasting is safe long-term. Most studies of the effects of intermittent fasting have been conducted on overweight, middle-aged adults. More research is needed to determine whether it is safe for people who are older or younger or for people who are at a healthy weight.
Not all fasts are the same. Some involve giving up all food. There are also fasts where you eat every other day. There hasn’t been much research on how well fasting works in the long term.
During the first days of your fast, you may feel hungry and grumpy. You may also become constipated. And you won’t have the energy to do much physical work. Drink plenty of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that may need to be adjusted.
Remember that if you fast, even after your fast is over, you